Steps to a Faster Ankle Sprain Recovery

An ankle injury can be painful and can highly disrupt our day-to-day activities. Depending upon the severity of the injury, from a minor sprain to major ligament damage, the intensity of the treatment also varies. 

An ankle sprain is problematic, as it is not as lethal as a fracture, but yet it requires complete rest and care for proper recovery.

Do I have an ankle sprain?

Ankle sprains are painful and debilitating conditions. Here are some commons symptoms to check for if you believe you may be suffering from a sprained ankle:

• Swelling
• Tenderness
• Bruising
• Pain
• Inability to put weight on the injured ankle
• Balance issues
• Skin discoloration
• Stiffness

Can I prevent an ankle sprain from occurring?

There are many different ways you can help keep your ankles healthy and ward off sprains. Some steps include:

• Avoid running or participating in sports when tired or in pain
• Eat a well-balanced diet
• Keep your muscles strong
• Maintain a healthy weight to decrease the pressure on your joints
• Wear well-fitted and appropriate shoes
• Run on flat surfaces
• Stretch and warm up before exercise

Sports injury rehabilitation

Physical therapy is the best treatment for an ankle sprain, as it is highly effective and noninvasive. Some stretches and strength exercises may include:

• Calf stretch: Stand about two feet away from the wall with hands on the wall, shoulder-width apart. Place one foot behind the other, and bend your front knee slowly while keeping your heels on the floor.
• Heel stretch: While seated, loop a towel or exercise band over the ball of your foot. Gently pull back until you feel the stretch in your calf and heel.
• Ankle raises: Slowly raise your body to stand on the balls of your feet. Hold this position a few moments, before lowering to standing position again.
• Standing on one leg: While it sounds simple, standing on one leg for short periods is a great way to improve your balance. Next, do so on a bosu ball for more difficulty.
• Trace the alphabet: Using your big toe, slowly trace the alphabet in the air to improve range of motion.
• Foot presses: Wrap an exercise band around the ball of your foot. Alternate between pushing your foot forward, backward, and side to side to strengthen your ankles.

What to do at home

There are many steps you can take at home, along with participating in physical therapy that will only help speed up and benefit the recovery process:

• Rest: Make sure you are giving your ankle plenty of time to heal without putting an extra strain. Don’t put too much weight on your ankle while it is recovering.
• Ice: Ice will help the muscles and ligaments heal and keep the swelling down, reducing pain in your injury while it heals.
• Compression: Use light compression, such as a bandage, to help keep swelling in your ankle to a minimum.
• Elevation: Elevate your ankle above the level of your heart to help reduce the pressure and swelling.

Source:  fdalepteast

RIVERA FOOT & ANKLE: At Orlando H.Rivera DPM, our priority is to deliver quality care to informed patients in a comfortable and convenient setting. When you have problems with your feet, you need to turn to a podiatrist who listens and responds… an experienced doctor who knows the field and can effectively diagnose and treat your needs… a friendly physician who counsels you on the best ways to maintain and improve your health. Our physician(s) meet all these criteria. Plus, you benefit from a dedicated team of trained professionals who give you the individualized attention you deserve.

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